Welcome to Lecture 2.

Self-Care is Health Care. According to a 2014 survey from the National Alliance for Caregiving and AARP, there are 65.7 million caregivers in the U.S. who provide care to someone who is ill, disabled or aged — nearly a third of the adult population. So you are not alone. 

You may not be in control of your loved one's illness, but you can, and should, be in control of your wellbeing. Taking some time for you, to recharge your physical and mental batteries will give you more strength to support your loved one. When your needs are taken care of, the person you care for will benefit, too.

It is easy to fall into the "Caregiver stress trap" when we are under pressure. When we don't take time to feel our own needs and we become the second important and go into a state of survival mood.

3 things that can help to improve your life while caregiving

Do things you enjoy

Join a support group

Involve others

On an airplane, an oxygen mask descends in front of you. What do you do? As we all know, the first rule is to put on your own oxygen mask before you assist anyone else. Only when we first help ourselves can we effectively help others. 

Some of the physical and mental changes, many caregivers experience is: 

Fatigue (feeling tired), weaker immune system, sleep problems, higher blood pressure, weight loss or gain, headaches, anxiety, depression, or other mood changes. Fuel your body, mind, and soul

Michael's Story

Michael, cared for his wife for 3 years while she battled ovarian cancer" 

"I have always been healthy, exercised, whats my diet, but when Sofia was diagnosed I lost it. I was working full time as a sales director, I traveled at least 3 times a week. Now my wife kids needed me at home. To save time I started to buy take away food. I quit playing soccer with my friends from high school, something we had done for 12 years. I ended up gaining 30 pounds in 6 months, had no energy and in February 2017, one year after Sophia got sick, I was diagnosed with high blood pressure and depression. The company I worked for paid for 6 mont's leave so I was able to support Sophia. After she died, my in-laws moved in to support the children and I was able to work again. A started to run a few miles every second day, and it helped me to sleep better. Looking back, I should have seen the warning signs. I didn't help me or Sophia that I let go of myself."

Caregivers Survival Guide

Here is some advice from other caregivers who found ways to stay healthy and stronger for the journey. 

Eating well will help you keep up your strength. If your loved one is in the hospital or has long doctor's appointments, bring easy-to-prepare food from home. 

Make sure to rest. Short naps can energize you if you aren't getting enough sleep. Listening to soft music or doing breathing exercises may help you fall asleep. Be sure to talk with your doctor if lack of sleep becomes an ongoing problem.

Keep yourself up-to-date with your medical needs and other appointments

Watch for signs of depression or anxiety

Exercise at least 15 - 30 minutes a day to manage stress. Walking, swimming, running, or bike riding are only a few ways to get your body moving. Any kind of exercise (including cleaning, mowing, or going upstairs) can help you keep your body healthy. 

Deep Breathing. Find a quiet place and close your eyes. Take some deep breaths and feel how the body releases stress. You will find guidance here: Breathing meditation, UCLA Mindful Awareness Research Center: https://www.youtube.com/watch?v=YFSc7Ck0Ao0

Be mindful, live in the moment. Walk and spent time in nature. It is calming for your mind and body. Pay attention to the sky, listen to the birds, watch the beautiful flowers. Nature has a calming effect on us and some people say that nature can heal our minds. 

Warm calming baths. If you have access to a bathtub, it’s highly recommended to take a warm Epson salt bath with essential oil that matches your needs.

Listen to your favorite Music. Music can change our mood and can help to reduce stress and anxiety. We recommend Music Cure that has science behind and you can listen to some of the tracks for free on youtube or purchase on www.musicure.com.

Share your emotions, and have a good cry. Crying is healthy for you, so cry when you need too, don't hold it back. Now is not a time for "keeping it together". Crying is our body's natural way of healing and releasing stress. Read about the benefits of a good cry

Meditate. Not everyone likes or find it easy to meditate, and sometimes it helps to listen to a guided meditation. Here is a link to a video from Mayo Clinic "How meditation can be a powerful tool for your physical and mental health"

Relief for Caregiver Burnout Caring for a sick loved one can be stressful, but when they are in the final stages of life, caregiving takes on different challenges. Care requirements are often escalated, and the uncertainty of when death will occur creates additional emotional pressure.-of-life patients receiving hospice services are eligible for “respite care,” defined and covered by the Medicare hospice benefit. It allows a family caregiver to get a break from caregiving duties while the patient is cared for in a Medicare-certified inpatient facility. There are links to more information about respite care below. 

Talk to your doctor, healthcare provider or Hospice staff about this option. 

Assignment

What 2 things can you do, to benefit your health and overall wellbeing right now... and moving forward

Caregiver Inspiration

Being a caregiver can feel like a lonely journey and we know that other caregivers are "out there," but our day-to-day lives don't always allow us to meet with others, so we search for the support online. The best blogs remind us why our caregiver job is important, that we are ok, and that we need to take care of ourselves.

BLOGS

Caregiver Stories

The Family Caregiving Alliance maintains this blog as a way for caregivers to share their stories. The site also provides links to resources and more information about practical topics such as legal advocacy and different health conditions that may be affecting your loved one. 

Aging Parents

Blogger, author, and speaker Dale Carter is a long-distance caregiver to her mother, and a passionate believer in informed caregiving. She is the author of the book “Transitioning Your Aging Parent”. The blog also features video and audio presentations by Carter on topics like “mindful caregiving,” plus interviews with caregiving experts.

As Our Parents Age

Lifelong educator Marti Weston created this extensive blog as a way to organize her experiences living with aging parents. Her main blog is also linked to other blogs that focus on specific issues such as her experience with detached retinas and her father’s experience learning to use an iPad. Her posts also cover deep and personal topics such as talking about and experiencing the death of a parent.

The Alzheimer’s Reading Room

This blog was started by Bob DeMarco, who left a professional career on Wall Street to become a full-time caregiver for his mother in Florida. DeMarco created this blog to provide resources and information for other Alzheimer’s caregivers. 

Caregiver Warrior Blog

Susanne White became a caregiver when her father collapsed with walking pneumonia due in part to his exhaustion from caring for her mother. Although both of her parents have died, White continues to maintain her blog and site as a resource for other caregivers.

Dementia Today

Based in Washington State, psychologist Jennifer Gerhold authors this blog as a source of recent news and information related to dementia caregiving. 

Take Care

This blog is one of the many resources the AARP makes available to its members and the public. It features a range of practical information that may be of use to caregivers and their loved ones. 

Shake, Rattle, and Roll

“Shake, Rattle and Roll” is a personal blog written by Kate Kelsall, a woman in her 60s who has been living with Parkinson’s disease for over 15 years. Kelsall writes about life with Parkinson’s disease as well as the experience of someone being cared for by loved ones. 

The Battle We Didn't Choose:

My Wife's Fight With Breast Cancer

Through black and white photos, Jennifer's husband, Angelo, lets us into their world. As a spouse, he reminds us what it's like to try to be there for those we love, and what it's like to try to meet their needs even when they can't express them. 

Elaine Mansfield's Blog

One of the biggest fears of caregiving is that as overwhelming, exhausting, and frustrating as it is, it will end. We think our story (or blog) ends when caregiving ends, but it doesn't. Elaine is a storyteller, and she shares her journey as a caregiver to her husband, and the loss of her husband, in her blog. 

Books for Care Givers

Whether caregiver stress is getting you down or you’re simply looking for more information, turn to these bestselling books on caregiving for support, ideas, and inspiration. Visit A place for Mom

://www.aplaceformom.com/blog/10-10-14-books-on-caregiving/

Videos

The struggle of being a caregiver 

Being a good caregiver means taking good care of yourself

A day in the life of a caregiver to information about respite care

Links to Articles about Respite Care

Respite care is provided to caregivers and families of disabled, ill, or other individuals who require care. ... In-home respite care and residential care outside of the home are both common types of respite care among cancer patients and their families. They come in several different variations. Ask your doctor or medical professionals about options.

#1 Provider of Respite Care | Serving Families in Florida‎ Cancer Center www.moffitt.org

Cancer Caregiver Support | American Cancer Society https://www.cancer.org/treatment/caregivers.html

What is respite hospice care for caregivers of cancer patients https://www.sharecare.com › Health Topics › Caregiving

Cancer, Caregiving, Patients, Resources, Information | CancerCare https://www.cancercare.org/tagged/caregiving

Respite Care for Elderly & Senior Citizens | What is Respite Care? https://www.seniorliving.org/respite/

Respite Vacation Program | For Pete's Sake Cancer Respite Foundation https://takeabreakfromcancer.org/respite-vacation-program/

What Is Respite Care? - WebMD. https://www.webmd.com

Patient-Centric Cancer Care | Identify Therapeutic Options‎ www.ibm.com/Watson/Oncology‎

Respite Care | Free info, pricing & options www.careinhomes.com